Diet for Type 2 Diabetes: What to Eat and Avoid

01Goals

The aims of a diabetes diet

The goals are to keep blood glucose within target, lose excess weight, protect the heart and kidneys (blood pressure and cholesterol), and maintain an enjoyable, sustainable way of eating. Type 2 diabetes is closely linked to insulin resistance and excess weight; improving food quality and reducing calorie intake improves insulin sensitivity. For prevention, see diet for prediabetes.

02Plate

The plate method

• Half your plate: non-starchy vegetables (spinach, broccoli, tomatoes, peppers, cabbage, courgette, salad).
• A quarter: lean protein (fish, chicken, eggs, tofu, beans).
• A quarter: carbohydrate foods rich in fibre (brown rice, whole-grain pasta, potatoes with skin, quinoa, legumes, whole-grain bread).
• A small portion of healthy fat: olive oil, nuts, avocado.
• Drinks: water, unsweetened tea or coffee.
• Fruit as dessert or snack: a portion, preferably whole.

03Carbs

Carbohydrates: quality and quantity

Carbohydrates raise blood sugar the most, but they are not all equal. Choose fibre-rich, minimally processed sources (legumes, whole grains, vegetables, fruit) that digest slowly, and limit refined sources (white bread, pastries, sugary cereals, sweets). Spread carbohydrates evenly across meals and combine them with protein, fat or vegetables. Some people count carbohydrates in grams or portions, especially when using insulin; a dietitian can teach the method. The glycaemic index can guide choices but is secondary to overall diet quality.

04Eat

Foods to include

• Vegetables: especially non-starchy and leafy.
• Legumes: lentils, beans and chickpeas improve glycaemic control.
• Whole grains: oats, barley, brown rice, whole-wheat bread.
• Fruit: berries, apples, pears, citrus; avoid juice.
• Nuts and seeds in small portions, olive oil, avocado.
• Fish, particularly oily fish twice a week; poultry; eggs; low-fat dairy or unsweetened yoghurt.
• Herbs, spices and vinegar for flavour instead of salt and sugar.

05Limit

Foods to limit

• Sugary drinks, fruit juices, sweets, cakes, biscuits and ice cream.
• Refined grains and starchy snacks (white bread, crisps).
• Processed meats and large amounts of red meat.
• Fried and fast foods, high in saturated fats and trans fats.
• Salt: aim for under 5–6 g a day to protect blood pressure.
• Alcohol: if you drink, do so in moderation and with food; it can cause hypoglycaemia.
• “Diabetic” foods with sweeteners often offer no advantage.

06Weight

Weight loss and remission

Losing 5–10% of body weight improves glucose, blood pressure and cholesterol. Larger weight loss, around 10–15 kg, achieved early after diagnosis through structured low-calorie programmes, has led to remission (normal glucose without medication) in nearly half of participants in trials such as DiRECT. Remission needs sustained weight maintenance and regular monitoring. Do not stop medication without medical advice. See balanced diet for weight loss.

07Menu

Sample day

• Breakfast: plain yoghurt with berries and oats; or a vegetable omelette with a slice of whole-grain toast.
• Lunch: chickpea, tomato and cucumber salad with olive oil, grilled chicken and a small piece of whole-grain bread.
• Snack: a handful of almonds and a piece of fruit.
• Dinner: baked salmon, steamed broccoli and carrots with a small portion of brown rice.
• Adjust portion sizes, timing and carbohydrate amounts with your care team.

08Safety

Safety: hypoglycaemia and medicines

• If you take insulin or sulfonylureas, skipping meals or eating less carbohydrate can cause low blood sugar; know the signs (shaking, sweating, hunger, confusion) and carry fast-acting glucose.
• Treat hypoglycaemia (below 70 mg/dL or 3.9 mmol/L) with 15 g of fast-acting carbohydrate and recheck after 15 minutes.
• SGLT2 inhibitors carry a risk of ketoacidosis with very low-carbohydrate diets or fasting.
• Metformin may cause stomach upset; take it with food.
• Plan alcohol, exercise and illness days with your team.

09Monitoring

Monitoring and support

Blood glucose testing, HbA1c every 3–6 months, annual checks of eyes, feet, kidneys, blood pressure and cholesterol, and education programmes help you manage diabetes. A registered dietitian can individualise your diet, culture and budget. Physical activity (150 minutes weekly plus resistance training) enhances insulin sensitivity. Diabetes self-management education improves outcomes.

11Cases

Three common situations

Recently diagnosed, overweight, with high HbA1c: structured diet, activity and medication as advised; aim for early weight loss.

On insulin and keen to try low-carb: adjust doses with your team to avoid hypoglycaemia.

A person who loves bread and rice: choose whole-grain, measure portions and fill half the plate with vegetables.

12Summary

Key points to remember

Eat plenty of vegetables, legumes, whole grains, fish and healthy fats, limit sugary and refined foods and control portions. Lose weight if needed and stay active. Work with your doctor and dietitian, especially if you take glucose-lowering drugs. Our nutrition team can help.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.